Deadlift
barx10
60x10
100x8
120x3
140x10 <-- easy tho slight tension building in low back but it passed after cooling off and doing some extra mobility drills. Technique should be about right now.

Straight-leg deadlift
70x10x5

Db Row
40x12x5

Barbell Curl
30x12
30x10
30x12
30x12
30x7

Ab crunch feet on bench
bwx30x5

Technique on deads is about right now, i have good strength to pull and good form to not hurt myself. Now to keep it right as the weights get heavier. Amazingly good strength not even close to failure today. Next day off and starting fresh at wednesday :)

Felt out of energy and simply no motivation. I just hope im not getting sick again i have a bad feeling... This will the determining workout i used close-grip and if im still getting more rc + front deltoid soreness and tightness than chest then ill simply swap this out or instead do something for shoulders & back.

Had small sickness, throat sore but it passed quickly so no need take off day.

Deadlift
barx20
60x10
100x8
120x5
145x10
70x12x5

Barbell Curl
30x15
30x13
30x10
30x10
30x10

Ab crunch feet on bench
bwx30x5

Good session no pain and feeling fresh again. Last time i deadlifted i got serious tightness and pain in low back and hips 2 hours after training(which i was able to stretch off though) so cant yet say if im ok or not.

Pretty much every bench day ive experimented with grip and technique to hit the chest instead of front delts only... Today i felt it best in chest and tris with elbows almost completely tucked in with close-grip but will know tomorrow. Also had pretty good power in the move even though the movement patern was completely different than what i last time used could mean that im actually using alot chest now?

Good thing i got out! Feeling so much better! Next week i will be training 5 times a week for sure what the worst thing that can happen? cant get more bored/tired/lazy than this... who knows maybe ill feel alot better.

Dip
bwx5
bwx5
bwx5
Phew that was hard well i do weight alot more now...

Tricep pushdown
30x40
40x20
40x20
30x20

Took about 30mins to complete including a good general warmup and some leg stretching. This has got to be the shortest successful workout ive ever done and this is how it should stay if im to workout 5 days a week.

Not happy with the push press but had a nice workout otherwise. Strict press is going up nicely. No piriformis pain at the moment the rolling relieved it but im really frustrated going to try and switch regular deads to straight-legs for sometime to see if that makes any difference. The pain is there pretty much every other workout in the heavy set so it really gimps progress...

Nice workout but went too far with triceps... Slight pain in elbows started while doing various pushdowns but next time ill just leave tris alone or just do the close-grip bench will see. Overall evaluation about working 5 times a week it feels good and workouts are pretty short but muscles are worked far better. Even today felt lazy and tired but after workout i feel really good. Side note: loving the bicep rows it seems only way to hit the biceps properly.